Strawberry Arugula Salad with Blueberry Balsamic



• 1 5-oz container of organic, pre-washed arugula

• ½ pint organic strawberries, washed and sliced

• 2 oz. soft goat cheese, crumbled (Available at The Southern Whey)

• 2 Tablespoon nuts of your choice

• 1 Tablespoon Blueberry balsamic (Purchase online or at the The Southern Whey)

• 2 Tablespoons Lemon infused olive oil (Purchase online or at the The Southern Whey)



Place greens in a large bowl and top with strawberries, nuts and goat cheese.

In a separate bowl, whisk together balsamic and olive oil.

Drizzle over salad and toss before serving.



Champagne and Strawberry Cocktail



1 tablespoon Vanilla Balsamic (Available here)

1 tsp. coconut sugar or stevia (optional)




Cover strawberries with vanilla balsamic and sweetener of choice for a few minutes then mash them up. 

Strain through a sieve and fill a champagne glass 1/3 full and top with champagne, mix and enjoy!


Cinco De mayo chicken taco wraps


  • 1 large chicken breast
  • 1/2 cup chopped onions
  • 1 tablespoon of the olive oil of your choice (we recommend the chipotle oil)
  • 1 teaspoon of Mexican seasoning
  • 1 teaspoon Fiesta Chili Powder 
  • 2 avocados
  • 3 cloves of garlic
  • 2 limes
  • 5 sprigs of cilantro
  • 1 head of romaine lettuce
  • 1 tomato


Chop and toss chicken breast in seasoning and then toss in chopped onion. Heat oil over medium and add chicken, cook for 5-7 minutes.

Meanwhile add avocado, lime juice, garlic, and cilantro to food processor and blend. 

Assemble the cooked chicken in the lettuce (either like a taco or a salad). Top with avocado blend and tomatoes and enjoy! 

Tip: drizzle with habanero oil for extra heat!


Princess Leia's 


Pear Balsamic Buns

For the dough:

  • 1 tablespoon coconut oil, melted
  • 1 egg
  • 1 tablespoon honey 
  • 1 teaspoon vanilla extract 
  • 1 1/2 cups almond flour 
  • 1 tablespoon coconut flour 
  • 1 teaspoon baking soda,  
  • Pinch of sea salt (The Flavor Exchange)

For the filling:

  • 1 tablespoon cinnamon (The Flavor Exchange)
  • Honey, for drizzling
  • 1/4 cup pitted Medjool dates, finely chopped 
  • 1/4 cup walnuts, finely chopped 

For the glaze:

  • 2 tablespoon honey
  • 2 tablespoon coconut cream 
  • 1 tablespoon Cinnamon Pear Balsamic Vinegar (The Flavor Exchange)


1. Whisk together the coconut oil, egg, honey and vanilla extract in a medium bowl. 

2. Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.

3. Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.

4 .Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.

5. Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.

6. Meanwhile, make the glaze by stirring together the honey, coconut cream, and Cinnamon Pear Balsamic. Once the rolls are golden, remove from the oven and drizzle with glaze. 

7. Enjoy!


Strawberry and Balsamic Bruschetta


  • 1 pint fresh strawberries
  • 1 cup paleo cream cheese (recipe below)
  • 2 tablespoons finely chopped basil leaves
  • 1 tablespoon finely chopped chives
  • 1 tablespoon finely chopped mint leaves
  • 1 French baguette or similar artisan country bread, cut in ½ inch thick slices (8-10 slices)
  • 2-3 tablespoons Traditional Balsamic Vinegar (The Flavor Exchange or Southern Whey)
  • 1/4 cup honey
  • Gluten free baguette, sliced diagonally into about 8, ½” thick pieces 


1) Cut strawberries into thin slices and set aside. In a small mixing bowl combine cream cheese, and herbs. Stir to combine thoroughly.

2) Toast bread using in a toaster or under the broiler of your oven until golden brown.

3) Assemble by layering each piece of toast with the herbed cheese and sliced strawberries.  Add a drizzle of honey and balsamic vinegar and sprinkle with salt and pepper. Garnish with snipped chives and chopped basil before serving. 

Dairy Free Paleo Cream Cheese Recipe

  • 2 cups soaked raw cashews (soaked for 12-24 hours)
  • 2 tablespoon lemon juice
  • 1 tablespoon apple cider vinegar
  • 2 tablespoon water
  • 2 tablespoon coconut cream


1) In a food processor (or high powered blender) blend the soaked cashews (drain water from cashews before blending) until they turn into a coarse texture. Add rest of the ingredients. Blend for 4-5 minutes until completely smooth! 

2) Once the cashew mixture turns into cream cheese consistency it is ready. Store in the fridge for up to 1 week.



Baby Back Barbecue Ribs


  • 4-6 tablespoons Barbecue seasoning (The Flavor Exchange)
  • 1 full rack of baby back ribs (baby backs, loin back ribs, or loin ribs)


  1. Rinse the ribs and pat dry with paper towels. 
  2. Place the ribs on large pieces of foil on a shallow baking pan. Apply the dry rub evenly on both sides of the ribs. Wrap the ribs in the foil, making sure you have a good seal to keep in the juices.  
  3. Ideally you should allow them to marinate for 30 minutes or more before cooking.
  4. Cook the ribs at 200 degrees F for 4 hours.  
  5. If you have the time, you can turn off the oven and let the ribs “rest” inside for 30 minutes.  
  6. Preheat a gas grill for about 10 minutes and unwrap the ribs and pour off the cooking juices into a container for use in the barbecue sauce.  
  7. Place the ribs on the grill, turn the heat down to medium-low and cook for 10 minutes with the lid closed.

Barbecue Sauce Recipe


  • 1 1/2 cups of cooking juices from the ribs (or beef stock)
  • 3 cloves fresh garlic, finely diced
  • 6 oz. can tomato paste
  • 1/4 cup apple cider vinegar
  • 1/4 cup prepared mustard
  • 2 tablespoons honey
  • 1 teaspoon onion powder (The Flavor Exchange)
  • 1 teaspoon chili powder (The Flavor Exchange)
  • 1/2 teaspoon ground cumin (The Flavor Exchange)
  • 1/2 teaspoon sea salt (The Flavor Exchange)
  • 1/2 teaspoon smoked paprika (The Flavor Exchange)
  • 1/2 teaspoon cayenne pepper (The Flavor Exchange)
  • Black pepper to taste (The Flavor Exchange)


While the ribs are cooking on the grill, combine drippings (or stock) and the diced garlic and simmer in a medium saucepan for 5 minutes.  Whisk in remaining ingredients and simmer on medium-low heat for about 20 minutes or more if you like a thicker sauce.

Drizzle over cooked ribs and enjoy!


Iced Matcha Lattes

My obsession with matcha lattes has faded as the temperatures have risen but I’ve started to enjoy my green beverage again in a whole NEW way! It’s so interesting how our tastes change, as the seasons change. If we are in tune with our bodies and really pay attention, they often tell us what type of fuel we actually need, (if your body screams gummy bears and strawberry vodka, that is not the healthy side and you should listen to). 

Matcha is great all year around for MANY reasons but especially because it is so high in antioxidants (137 times more antioxidants than regular green tea), which fight against:

  • High blood pressure
  • Aging
  • Heart disease
  • Cancer
  • Eye disorders such as cataracts and glaucoma
  • Diabetes 

Matcha is most known for helping to:

  • Strengthens your metabolism
  • Regulate blood sugar
  • Reduce belly fat and overall weight loss
  • Help reduces stress
  • Help with focus as it gives you an “calm alertness” compared to other forms of caffeine
  • Boosts energy
  • Helps detoxify the body with the chlorophyll it contains
  • Helps fight off infections such as bacterial, fungal or viral

Sold yet? I’m getting thirsty! So my go to beverage (only second to Champagne, its my #1) is delicious as an iced latte!!!

Okay so you already knew that? Well, do you know how to make it paleo and extra refreshing for summer? What I do is super easy! All you need is a good brand of Matcha, (preferable organic), we sell it, but you can also grab some from your favorite health food store like Nature’s Own or Earth Fair, etc. 


1/2-1 tsp. Matcha

¼ cup hot water

3-4 drops stevia

¼ cup coconut milk

¼ cup coconut water

1-2 cups ice


Matcha whisk



  1. If you have a matcha whisk, pour your hot water in a small bowl, add matcha powder and blend.  If you don’t have the whisk, pour hot water and matcha powder in your blender and mix until smooth, add stevia and blend once again. 
  2. Next add your ice, coconut water and coconut milk and and blend for the last time.
  3. Grab a straw, pour your green goodness into your favorite mason jar, to be extra hip and earth friendly and enjoy!!

Basil and Balsamic Chicken Kabobs

This recipe is a crowd pleaser and super easy! Feel free to switch out meats and veggies depending on the season or preferences. It has tons of fresh and yummy summer flavors everyone loves! 


  • 3 lbs. boneless skinless chicken breasts, cut into 1″ cubes
  • 2 red peppers, cut into cubes
  • 1 yellow pepper, cut into cubes
  • 2 pints cherry tomatoes
  • 1 squash, cut into 1/2″ slices
  • 2 zucchinis, cut into 1/2″ slices


  • 1/4 cup Traditional Balsamic Vinegar (The Flavor Exchange)
  • 1 tablespoon Honey Ginger Balsamic Vinegar (The Flavor Exchange)
  • 1/4 cup Basil infused Extra Virgin Olive Oil (The Flavor Exchange)
  • 1 tablespoon Dijon mustard
  • 1 teaspoon black pepper


  1. In a small bowl combine all marinade ingredients and gently whisk together.  
  2. Pour half of the marinade into a bowl or ziplock with chicken cubes and let sit for at least 20 minutes in the fridge.
  3. Preheat grill to medium high heat (375-400 degrees F).
  4. Once the chicken has absorbed all the flavors from the marinade (up to 12 hours), start assembling kabobs.
  5. Slide veggies and chicken on skewers until everything is used.
  6. Place kabobs on the grill and cook each side for 3-4 minutes, until charred. 
  7. Brush the remaining marinade on the kabobs for one last flavor burst and grill for 2 more minutes.
  8. Remove and enjoy!

Watermelon Basil Salad with Honey Ginger Balsamic


  • 2 tablespoon Honey Ginger Balsamic Vinegar (The Flavor Exchange) 
  • 4 c mixed greens
  • 1/4 cup fresh basil, coarsely chopped
  • 1/4 cup fresh mint, coarsely chopped
  • 2 cups watermelon
  • 1 English cucumber, sliced and quartered  

Add all ingredients to a large bowl and gently toss. Enjoy immediately! 


Strawbery basil balsamic Shrub with Gin

Want something unique and refreshing to do with your favorite balsamic vinegar this season? Try making a Strawberry Basil Balsamic Shrub with Gin!

What is a Shrub? It’s a cocktail that uses sweetened fruit, fruit juice, or balsamic combined with rum or brandy.

 You’ll need:

  • 2-4 cups ripe strawberries
  • 4-6 drops stevia
  • 2-4 tablespoon balsamic vinegar of your choice (we recommend our strawberry balsamic)
  • 5-6 basil leaves
  • 1-2 cups gin
  • 3 cups sparkling water or club soda 


  1. Cut the strawberries into chunks and chop up basil leaves. Toss everything with stevia in a bowl and place in the fridge overnight.
  2. Strain the syrup out of the strawberries basil mixture into a jar and add equal amount of balsamic vinegar. Put the jar in the fridge and shake it once or twice a day and let it sit overnight once again.
  3. In a tall glass, add equal parts gin and the balsamic mixture with sparkling water for a little fizz.

This recipe will make approximately 4 cocktails.


Peach Mimosa

This is a super simple way to make a peach mimosa!



  1. Add vinegar and oil to a champagne flute and then top with sparkling wine. Ta da!!! Feel free to add fresh chopped peaches or basil leaves for a finishing touch.
  2. Enjoy!